How to make a yoga sequence (I)

This is one of the most interesting questions when bevoming a yoga teacher. How to make a sequence. There are several ways. Working with waves and peak poses, concentration on a body part or following the energy fields in the body, the so called chakras. This is the way I’ve been taught at my yoga teacher training.

First I’m going  to define the level and the duration. As a rule of thumb you can count for one sided poses circa 1,5 minutes and for two sided poses circa two minutes.

You start with the warming up and some stretches. From top to bottom, so from head to the ankles followed with the sun salutations. Beginners four up to twelve for more experienced yogis. Personally I have to do this amount to get warm and be flexible.

Then you do the standing poses. A standing forwardfold, an easy balance (eg.tree), poses where the feet make an angle of 90 degrees (warrior II, triangle), poses where the feet are parallel (wide spread forward fold), poses where the back foot is 45 degrees in (warrior I), finished with some more difficult balances (warrior III or half moon pose).

Now you can go to the floor with sitting forward bends. You prepare the core (navasana) to be ready for the arm balances (hey crow!).

Eliminate the toxins with a twist and open your heart with some backbands (cobra, camel). When you’re not a beginner do the inversions (shoulderstand, plough, fish pose and the headstand).

At the end enjoy a delicious savasana. When wanted or needed end with a meditation.

An example of this structure can be find in one of my intro classes

For writing the sequence out I use the yoga sequence builder of Tummee.com, a perfect tool! Very easy to use and plenty of asanas. When you miss one, they make it for you. (When using this link you and I get two months for free!)

This is only one way of sequencing. Later more methodes and links to other resources.

Made with Tummee’s Yoga Sequence Builder. Images owned by Tummee, used with permission

See more yoga sequences at YepYoga's sequence page or get inspired by the Yoga Sequences of Tummee.com

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